An Exercise Routine to Get Arms Like Mark Wahlberg
The career of Mark Wahlberg constantly bridges the gap between the artistic and athletic. In fact, the actor from films such as Planet of the Apes, Transformers, and Scooby! shares his workouts to build muscle, eliminate fat, and gain strength.
He’s also a model and shareholder in the F45 Training chain , where he promotes routines to achieve the remarkable figure that characterizes him at 50 years of age. He frequently posts tips on his Instagram that contribute to good physical condition. In addition, he often shows the progress of those who practice with him.
This actor and businessman surrounds himself with the most outstanding instructors in the world with the purpose of designing uncomplicated circuits oriented to a healthy body. Let’s discover what his preparation includes.
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From the upper body to beyond: Mark Wahlberg’s methodology
Mark Wahlberg’s premise is to spend little time in the gym. Instead, the actor proposes a balance between the number of repetitions of an exercise and the muscles involved.
One of his programs focuses on the arms and upper body muscles, gradually increasing the weight so that the fibers don’t resist an unexpected impact.
From Wahlberg’s perspective, this method optimizes recovery time, favors rest between exercises, and reduces the likelihood of injury. The practice is mostly strength-based.
And, as the National Institutes of Health says, this type of training is good for reducing a person’s risk of cardiovascular and chronic diseases. Delaying sarcopenia and related events are other possible benefits, according to the journal Hospital Nutrition.
Essential exercises in Mark Wahlberg’s routine
All of Wahlberg’s routines begin with a warm-up that activates the upper body. At times, the process encompasses supine push-ups, push-ups with knee raises, hip bridges, and the “bear step”; except for the last one, which takes 4 rounds, he completes the rest in 3-minute circuits. Practices change by the day, where different sections of the body are addressed.
For specific arm work, consider the following exercises practiced by Mark Wahlberg.
This consists of lifts that build strength in the shoulder area while engaging the wrists, deltoids, and forearm. To do this, you need dumbbells with which you perform 3 sets of 10 repetitions, respecting the rest of 1 minute between each set.
The exercise admits frontal and lateral lifts. The technique is similar and, in both cases, is beneficial for muscle growth.
It’s performed as follows:
- Stand up straight and hold the dumbbells.
- Raise your arms to align your knuckles with your shoulder.
- Then, hold the position for a couple of seconds.
- Slowly return to the starting position and repeat the whole process.
Wahlberg’s recommended heavy disc twists eliminate flab in the arms, prevent skin sagging, and help increase muscle mass. The movements are light and barely spaced apart.
The science is in taking the disc with both hands a heavy plate and with it skirting the head in 3 sets of 12 repetitions, as we will now explain:
- Place one knee on the floor, while the sole of the opposite foot is flat on the floor.
- Hold the sides of the disc and place it in front of your chest.
- Lift the weight of the wheel, bringing it behind your head and stopping it in front of you.
- Stretch your arms out as if pushing the disc and in one quick motion twist it to your chest.
- Finally, twist around the head again with the disc, but this time in the opposite direction.
Dumbbell and ball presses
As a technique that involves the use of weights, you replace fat with muscle this way. This is ideal for reversing the condition of fat accumulation that often occurs with age, according to information from the Mayo Clinic.
Also, replacing the bench press with a Swiss ball puts the body’s stabilizers to work. The procedure is based on resting your back on the ball, keeping your legs bent and your feet touching the floor as you raise and lower the dumbbells.
Biceps curls with a barbell
This exercise addresses both the biceps and shoulder muscles. It’s a must in Wahlberg’s routine, as it benefits the toning of his arms if you perform it as described below:
- Stand with your back straight and your feet shoulder-width apart.
- Bend your knees a little as you take the bar with your hands.
- Your palms should grip the handle upwards.
- Without moving your trunk and with firm shoulders, take a breath to raise the bar to your chest.
- During the process, which is performed in 3 sets of 10 repetitions, you also contract your abs and glutes.
Machine chest presses
The chest press is a machine that tightens the back and pecs, as well as doing its part for the arm muscles. A Mayo Clinic publication adds that dynamics with the machine increase lifting and pushing ability and boost performance in other sports.
You can develop this exercise in 3 sets of 12 reps, as we will explain below:
- Adjust the machine so that the handles are at shoulder level.
- Press forward, without stretching your elbows or bending your back.
- Return to the starting position and replicate the circuit.
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Complements to Mark Wahlberg’s routine
As some research indicates, exercises with controlled repetitions are beneficial for muscle hypertrophy and increased strength. But no practice would be effective without supplementing it outside the gym.
Mark Wahlberg perfects her routines with swimming, physical therapy, and healthy eating. He favors intermittent fasting and the intake of supplements and vitamins, as well as meals with a healthy form of protein like turkey, chicken, and egg whites. Meanwhile, his carbohydrates are obtained from dishes with oatmeal, rice, or potatoes, for example.
His diet is also appropriate for his increase in caloric expenditure in each session, and this system coincides with research. Proof of this is in the Latin American Archives of Nutrition, where the relevance of planning a diet and hydration according to your practice is highlighted, as this fitness guru seems to know quite well.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Castillo M, González M, Gutiérrez A, Mesa J, Ruiz J. La nutrición en la práctica deportiva: Adaptación de la pirámide nutricional a las características de la dieta del deportista. Archivos Latinoamericanos de Nutrición. Vol. 51. Núm. 4. Venezuela; 2001. https://www.alanrevista.org/ediciones/2001/4/art-1/
- Cuevas M, Padilla Colón C, Sánchez Collado P. Beneficios del entrenamiento de fuerza para la prevención y tratamiento de la sarcopenia. Nutrición Hospitalaria. Vol. 29. Núm. 5. España; 2014. https://www.redalyc.org/pdf/3092/309231670004.pdf
- Entrenamiento con pesas: mejora tu estado muscular. Clínica Mayo. Estados Unidos; 2021. https://www.mayoclinic.org/es-es/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116
- Estar en forma. Clínica Mayo. Estados Unidos; 2021. https://www.mayoclinic.org/es-es/healthy-lifestyle/fitness/multimedia/chest-press/vid-20084687
- Haun C, Taber C, Nuckols G, Vigotski A. La hipertrofia miofibrilar inducida por ejercicio es una causa que contribuye a las ganancias en la fuerza muscular. Sport Med. Vol. 49. pp. 993-997. 2019. https://link.springer.com/article/10.1007/s40279-019-01107-8
- Mantenga sus músculos. Institutos Nacionales de la Salud. Estados Unidos; 2020. https://salud.nih.gov/articulo/mantenga-sus-musculos/
- Mark Wahlberg. Instagram. https://www.instagram.com/p/ChuvpMQJ4O6/